How do I spot the “inputs” I’ve let into my day without really choosing them?

Try a 24-hour intake audit in your Stoic journal. Make four quick lists: Digital (notifications, feeds, news, email pings), Physical (caffeine, snacks), Social (chats, meetings), Mental (worries, self-talk). For each item, jot: trigger (what starts it?), feeling (how do I feel during/after?), cost/benefit (what does it give/take?). Then apply a Stoic filter: Is this within my control? If yes, what is one small gate I can close or open? If no, how can I change my response? Choose one input to experiment with tomorrow—nothing drastic, just a small, clear change—and note it in Stoic.

What should I write when I realize things like notifications or a third coffee are steering my day?

Use a simple ABC pass in your journal: A = Antecedent (When/where does it happen? e.g., 2 p.m. slump → coffee; bored → check phone). B = Behavior (What exactly do I do? Keep it factual). C = Consequence (Short-term relief vs. long-term cost). Then add a Stoic reframe: “What response is up to me right now?” Draft one if-then plan: “If I hit the 2 p.m. slump, then I’ll take a 3-minute walk and drink water before deciding on coffee.” Capture the plan in Stoic and review how it felt after trying it once—no judgment, just data.

I feel guilty about cutting things out—how can I set gentle boundaries in this prompt without going all-or-nothing?

Switch from elimination to selection. In Stoic, write: 1) Value: “What do I want more of today? (clarity, calm, focus).” 2) Gate rule (minimum viable boundary): “Before opening news or AI feeds, I’ll read one page or breathe for 60 seconds.” 3) Replacement: “Instead of doomscrolling at breakfast, I’ll step outside for light.” 4) Time box: “I’ll test this for 24 hours.” Close with a compassionate line: “I’m not depriving myself; I’m curating what I take in.” Revisit tomorrow: keep, tweak, or release—progress over perfection.

Journaling Idea - On What We Take In.

Can you think of any aspects in your daily life that you don’t remember choosing to let in?

Some things seem to creep in, like a smart-device alert or the need for a third cup of coffee…

Journal in Stoic

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Zach Beauvais

Published on

Mar 1, 2024

Journal in Stoic

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Zach Beauvais

Writing & User Experience

Zach helps stoic design experiences for mental and emotional wellness, creating guided meditations, mindful walks, and journaling prompts rooted in Stoic philosophy. He also serves as Marketing Director at Cornell’s ILR School, where he helps leaders clarify their purpose and turn ideas into content that engages students, faculty, and collaborators. With over 15 years of experience in storytelling, community building, and content strategy, Zach brings both creativity and clarity to his work. Outside of writing and strategy, he enjoys photography, making coffee, and carving spoons, bowls, and cups from green wood.

Can you think of any aspects in your daily life that you don’t remember choosing to let in?

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